F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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Eight early-risers (well, not THAT early) departed ET’s for a couple warm-up miles on this most beautiful of mornings…#9 (Handshake) came in LIFO and caught up to the PAX. Spit had to cut out early to hit the links, so he parked at Dogpile and did Breakfast Club in reverse. Way to get it in. Kubota got a Wilson-esque headstart leaving Dogpile, but the PAX reeled him in. Great runs both ways. No More Gumbo For you…until Hoedown.

38 hearty souls (including 3 FNGs) broke free from the comfort of bed this morning determined to start Father’s Day weekend off the best way we know how – at Dogpile. The menu was chock full of Gumbo – all different varieties – including: Mosey over to the typical COP circle, which had been freshly cut and looked beautiful but we bypassed it anyway. With the large numbers, YHC couldn’t resist COP in the amphitheater and man was it great. Quick disclaimer for the FNGs, then right into COP on the steps including the following (all IC): DQs VERY slow…

It was YHC’s VQ at The Creek and of course I forgot to wear a watch. No problem, as usual the PAX is there to help. COP:Mosey around the churchParking lot tracersSSH x 20Arm Circles (10 big, 5 small); ReverseImperial Walkers x 15Don Quixotes x 10Russian Soldiers x 10HRMs x 10LBCs x 10Invisible Jump Ropes x 10The Prostitute (naming credit goes to Honeymoon)Corner 1Start at one corner of the church run to 1st corner do 10 ‘merkinsReturn to starting point do 5 burpees.Corner 2Run to 1st corner do 10 ‘merkinsRun to 2nd corner do 10 ‘merkins and 15 jump squatsRun…

Five SOJ regulars and two summer tourists descended on Twin Team for a beatdown that would honor the AO’s namesake. Here’s what went down: 5:30 and we’re off. Mosey around the BWES bus loop waiting for any stragglers. Seeing none, head out and turn right towards Twin Team hill. ….Wait, is that Loose Goose? Circle back, pick him up, and once again, turn right. COP: SSH x 20 DQ x 12 Russian Soldiers x 20 FMs x 20 Ascend to the Summit (Round 1) Native American run to the top of Twim Team; person in the rear does 5 WWIIs…

A combination of RAMMers, Gear-heads, and early risers tackled today’s iteration of RAMM. Only the RAMMers got to experience today’s long overdue interval plan. Here’s how it went: Group into 4 milers, 5 milers, and 6 milers. Everyone goes north on Commonwealth and right on Monument and returns the same way. 15 minute warm up at a relatively easy pace15 minute pickups which includes 1 minute of fast pace followed by 30 seconds of recovery. 10 of these, reversing course after the 5th interval.15 minute cool down Numbers, names, YHC took us out. MoleskinIt’s been over a year since we…

9 warriors stormed the still ‘new’ AO and engaged in an early-morning party that went something like this… Mosey to one of the basketball courts or some kind of black top. COP All IC – 25 invisible jump ropes, Don Quixotes, arm circles, 20 hillbillies, 20 tempo LBCs, 15 copperhead squats, 10 plank jack merkins. Mosey to track Run for 1 minute and stop to do an exercise based on the many-sided object from Dave & Busters that had an exercise with number of reps on each side. 20 lunges30 SSHs30 mountain climbers20 burpees30 jump squats Mosey to the middle…

The Wednesday June 19th Roller Coaster hill run will launch from the parking lot behind Palani Drive (401 Libbie Avenue). We will meet in the parking lot and have a hard start at 6PM. We will then run up and down some nearby hills and then retreat back to Palani Drive for HDHH! If you cannot make the run, please join us at the restaurant. Runners should be back by 6:45PM or so. There is outdoor seating at Palani Drive, which will be key for those that do not smell the best after a run. This will be good training for…

16 stalwarts posted on a drizzly Thursday morning…oops sorry, it was 70 and sunny. The Thang. Mosey to bus circle. COP with SSH, Don Quixote, Freddy Mercury, and Imperial Walkers, Curb calls with incline and decline merkins, up to 7, repeat 7 and back down. Partner up for 1k5k, 100 merkins, 200 jump squats, 300 WWII setups, 400 flutter kicks. Partner runs the bus loop, when you hit WWII 2 loops and for the flutter kicks, run backwards. Triple check, dips, SSH and third partner runs loop. A few mary exercises, culminating in Superman led by Swirly and then back…

Timberwolf did not have a Q on the books today but never fear 7 men showed up and delivered. The Thang: Warmarama: Honeymoon Takes the Q SSH x20DQ’s x10Imperial Squat Walkers x10Arm Circles x10Mtn. Climbers x20Merkins x10 Mosey to the back of the school.. Meet the light poles: Bullseye Takes the Q Run to the first light pole – 10 merkins – Run backSkip to the second light pole – 20 ball dippers – Run backRun to the third light pole – 20 LBC – Audible – ….. Walk Out Merkins x5 – Reverse Bear Crawl to the next…

With the storm clouds parting and standing water up to our eyeballs, nine hardened men of Faith gathered to reap Fellowship from whatever Fitness DTH had in store… The THANG: Warmerama: KNOLLERCOASTER (x3 Knolls) – Everest on the way up (Alternating Lunge & Squat), Seal Crawl Across the top (sucked something fierce, so audibled to bear crawl after the first knoll), run to bottom, Complete x10 WWII’sFlutter Kicks for the Six Mosey to Amphitheater for IC-COP: SSH x20DQ’s x10Imperial Squat Walkers x10Cherry Pickers x10Freddie M’s x20Big O’s x10 (each direction)Incline Merkins x10Decline Merkins x5 Mosey to Soccer Field: Crab VS…

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